Video

Transcript

there is a huge mistake when you’re

counting carbs on keto because it’s not

all about carbs

sometimes people think that um it’s all

about just bringing your carbs down

below 50 grams and you’re good to go

other people think you have to go really

really super high on the fat to be keto

but today i’m going to get into

something really really important that

will make your keto plan work a lot

better so the question is why do you

reduce your carbs below 50 grams

because carbs increase insulin

and it’s really the insulin that blocks

ketosis so we’re trying to generate

ketones right

and so the more the insulin goes up the

less we’re going to be in ketosis and if

we can’t be in ketosis

we’re not doing the ketogenic diet so

people start counting carbs they start

looking at sugars they start focusing on

the glycemic index but what’s missing in

this whole thing is the understanding

that protein also increases

insulin especially if you have insulin

resistance or you’re a diabetic or

you’re pre-diabetic i mean there’s so

many times where a diabetic will

go a low-carb okay and then they’ll have

this huge steak as their dinner and they

wake up in the morning the sugar is just

like off the chart how can that be i ate

low carb it’s the protein so protein has

the ability to increase insulin

not as much as carbs but it will

increase insulin all right so now that

you know that

there’s only two foods that do not

trigger insulin okay

fat

and fiber but also when you combine

these two with other foods you buffer

the insulin okay you reduce the insulin

and i’m going to explain that in a

second because no one just really eats

you know just protein or just fat or

just carbohydrates it’s always a

combination of things so i’m going to

give you a really good principle to

think with on this topic from my book

the healthy keto plan

on page 154

that is called the insulin

index okay the insulin index

that is the scale

of

foods that trigger

insulin and that goes beyond the

glycemic index which is all about just

how much a carbohydrate will spike your

blood sugar this is talking about

the non-carbohydrate

things okay not just sugar not just

other carbs but even proteins and

variations of fats in protein

that could trigger insulin because this

is the most important thing we need to

focus on when we’re trying to achieve

health okay and of course you know you

already know that sugar will trigger

insulin and various carbs will increase

insulin and you probably also know that

it’s important to have normal blood

sugar right i mean you don’t want it too

low you don’t want it too high

and the more you go on low carb the

lower it will go so before that number

would have been classified as

hypoglycemia low blood sugar but now

it’s your new normal because you’re not

consuming

carbs you’re running off of fat so they

consider like hypoglycemia being like

below 70 right i mean when you do keto

or intermittent fasting 70 would be

completely normal okay even sometimes 65

or even 60 or even lower will be normal

you’ll feel good

and so don’t think you have hypoglycemia

as a as a bad thing if your blood sugars

are that low because if you’re then

misdiagnosed and you’re they tell you

just oh eat some sugar

now you actually start the whole cycle

again where you’re gonna create more

problems but it is important to have

perfect blood sugars okay so

anywhere between like 70 and 80 okay

that would be ideal because if that

sugar is too high

as well as having the insulin too high

these are the symptoms tired you get fat

your cognitive function gets less

your mood becomes a lot lower

you start developing metabolic syndrome

and you get hungry all the time and then

if it’s low you get irritable you can’t

sleep shaky craving

hungry when your blood sugars are are

perfect boy you’re going to feel your

optimum okay so that is one goal in

addition to all the other benefits we’re

trying to achieve by going on keto or

intermittent fasting

now this insulin index is very

fascinating because

the lower the number the better okay the

less insulin that’s triggered so

like butter would be two now butter has

a tiny bit of other things in it that

probably brings it up to two or else

it’ll probably be zero

but butter is two so that’s that’s low

it’s not going to create much of any

type of spike with your insulin pecans

are five why because it has a good

amount of fat it’s a fatty nut

walnuts are nine why are walnuts higher

because

they’re not as fatty as a pecan

now let’s take a look at egg yolk it’s a

15.

look at egg white it’s 55

okay why

because egg white doesn’t have any

protein in it if we combine an egg white

with egg yolk we get a whole egg which

comes out to right in the middle 21.

so again i want you to think with the

concept of

normal fat that comes with the protein

is going to be better for your insulin

stabilization so anything low-fat or

lean or skim

is not going to help you

because we want this insulin low the

more lean a protein is the more low fat

the higher the insulin the less your

ability to get into ketosis now let’s

take something that’s really high on the

insulin index

whey protein powder why

because it’s there’s no fat in it it’s

super high and

a lot of people take it as a supplement

with maltodextrin because they’re trying

to build muscles because their whole

idea is to actually increase insulin

okay that’s what they want to do

to stimulate muscle growth because

insulin is an anabolic hormone okay

but my question is

when you do this you’re combining

something that’s very high on the

insulin scale and something else that’s

very high on the insulin scale as well

as the glycemic index in fact

maltodextrin is

higher than glucose it’s probably the

highest thing on the gi

index

you’re creating insulin resistance

that’s the negative part of it okay so

you’re going to end up maybe creating

some muscles with a lot of insulin

resistance now some people genetically

maybe might not create insulin

resistance but a lot of people will if i

consume this i would feel like crap

because it would start to aggravate my

pre-existing insulin resistance problem

now let’s just take not that you would

eat ice cream low-fat ice cream

versus regular ice cream okay what’s in

low-fat ice cream we have high carb we

have a low fat

there’s some protein in there okay

what’s in regular ice cream high fat

and high carb and some protein in there

so what would be lower on the insulin

index

of course the regular ice cream because

it has more fat and fat buffers to some

degree the insulin response now of

course i’m not telling you to eat

regular ice cream i’m just showing you

this so you can think with this so if

somehow you’re out there and you are

forced to eat ice cream

choose the regular ice cream not the

low-fat ice cream all right check out

this right here

we have whole wheat bread okay

versus white bread

it’s almost the same as far as insulin

so why is white bread higher on the

insulin index because it has less fiber

fiber

buffers

the insulin response all right check

this out relating to

fat

tuna like in a can

is 16 if it’s in oil but it’s 26 if it’s

in water why is this one higher because

it doesn’t have the oil the oil is

supposed to buffer the insulin response

and there’s no oil in there so that is

why it’s higher

let’s take a look at whole milk okay

it’s 24. but look at skim milk it’s 60.

you see the difference there why because

there’s a lot less fat in skim milk

now let’s take a look at something else

let’s look at beer it’s 20

white wine is three now for this one

we’re not talking about fiber okay we’re

not talking about fat

we’re just talking about the

relationship between how beer will

affect your insulin levels versus white

wine

so obviously now you’re probably around

and start drinking white wine but here’s

what you need to know

there’s something else in

alcohol that creates the problem and

that is alcohol so there’s alcohol in

both of these and that’s going to create

the liver damage and it’s going to give

you a set of additional problems so it’s

not always just about insulin it’s about

other things in these ingredients okay

so now i hope you have some deeper

concepts that go beyond just the carb

counting

but i think the best video to watch next

would be the one on the glycemic index

and glycemic load that’s something a

little bit different so check it out i

put it up right here